(13/2/07-Tuesday-Run until P R )

Lap 1

Justin, Lai , Ronnie and I ran again .Before the run , Ronnie told me yesterday it is going to be a race . I looked forward to it . At the beginning of the first lap , we were all together . When we came down at the mosque , Lai made his move and I followed him . It was quite fast and Lai was good at maintaining that fast pace .

Lap 1 : 27 min 04 sec ( 4 min 55 sec per km pace)

Lap 2

We ended round 1 together and continued at the fast pace at Carcosa . As we ran down the hill of Carcosa , I could see Ronnie coming at the back , he was wearing his striking new Brooks running shirt so it was easy to sopt him . Lai was wearing the same thing too . After the hill at Carcosa I slowed down while Lai maintained his pace till the deer park hill . Ronnie caught up and was at the same pace with me near that deer park hill and he said he wants to catch Lai . I said me too or something like that . We ran together and caught up with Lai after the deer park .

We 3 ran together till after the mosque . Lai was just half a meter behind us but we pulled away from him.

Head to Head

Then now , I'm head to head with Ronnie . He took a lot of breath from me because he can run at the same fast pace without slowing down . We are still head to head till 100 m before finish line at the playground and I told him i'm openning my turbo ( He asked me to warn him earlier when I'm going to on my turbo ) . I sprinted to the finish line alone .

PR !

Lap 2 : 25 min 47 sec ( 4 min 41 sec per km pace)...... 1 Lap PR for me and I'm very happy

Cooldown


We cool down 1 more small Lake lap . Towards the end , I told Lai after 1 hour if we do some speed work , we will improve our fast twitch muscle . He said he was ready to sprint with another 100m to go . We sprinted together and after that Lai stopped sprinting and I sprinted alone to the finish line .

Small Lap 3 : 14 min 45 sec ( 6 min 24 sec per km pace)

Distance :13.3 km
Duration of work out :1 hr 7 min 36 sec
Location :Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing OK but used it before the " race " as always .

(12/2/07-Monday-"Noisy "run)

"Noisy" coz me , Justin and Lai ran in the rain . I was wearing my rain coat and I could hear the rain beating on my rain coat . Other than that , we all didn't talk much . I was feeling a bit asthmatic ,a number of times I was struggling while there were like 20 m in front of me .I was tired from all this asthmatic breathing and could only complete 2 rounds . Both Justin and Lai completed 3 rounds .

I went back to Bkt Aman car park and changed first and after that headded in my car to Carcosa as I guessed there were still there and made some encouraging "noise " while in the car , asking them to keep going .

Lap 1 : 34 min 43 sec
Lap 2 : 33 min 6 sec

Distance :11 km
Duration of work out :1 hr 7 min 49 sec
Location :Lake Garden


# of times used
Asthmatic inhaler and remarks : O times used inhaler , breathing not OK ( as per story written above)

(11/2/07-Sunday-Circuit run II)

Decided to take part in circuit run as part of the long run trainning .I see no harm coz :

1. Free entry !!
2. Water provided
3. Got a lot of people

Race was suppose to start at 7 am , I left my house at 6.30 am . I wasn't kan cheong because I believed it will not start on time just like previous years . I arrived at about 6. 50 am after looking around for the parking space . There wasn't much signage to show the direction but as I followed other cars who slowly drove along ,I knew I was at the right spot when I saw more cars , people and the start/finish banner .

Went to the registration table , got my number , also registered for KLIM on the spot and then went to pin on my bibs .I thought there was only one side but this time there were two sides . I was quite relived coz thery announced that it will only start at about 7 15 am .

It was time to start and I looked for Ronnie to pace with him . He was in front a bit and I chased after him .It was easy to spot him coz he was wearing Yellow t-shirt ( I think) . As we ran he calculated at the 2nd lap that he should run about 7 laps and I about 10 laps . I then slowed and stopped pacing with him realizing I had to conserve energy for the 10 laps and I didn't think I could last going at his pace .

Towards the last 3 laps , suddenly one chinese guy ( A44 ) who was in my category overtook me after I said Hello to him . I ran faster again and overtook him before the end of the lap . In the last 2 lap , there was a big crowd from MCA ,I had to literaaly stop for awhile and then continued .Again this guy who was no where to be seen suddenly overtooked me again .

This time I on my turbo , we were running neck to neck till the finish line and I calculated I had time for 1 more lap . As we approached the line , the judges asked him to pin his number properly as it wasn't showing . I was happy to hear that coz it give me an opportunity to run away from him on my last lap .

Finished my 9 laps in 1 hour 53 min 43sec to finish in 5th place .

Its a hot run but I suppose the run in Lake Garden yesterday had helped me get use to this hot weather . :)


Distance :24.3 km ( based on Lai) or 22.5 km ( Based on FTAAA)
Duration of work out :1 hr 53 min 43 sec
Location :Tasik Titiwangsa


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing OK but always use before race .


TOTAL MILEAGE FOR THIS WEEK APPROX. 81.7 KM

(10/2/07-Jog slow at Lake Garden . Ayu joins)

Started at 915 am. It was just an easy warm up jog for tmw circuit run .Took the extreme loop at Lake Garden which I think is 3.5 km and then back to the lake . As I was about to begin the 2nd extreme loop , a girl ran up to me and asked me if i run here every morning .I said no . Got to know that her name is Ayu and she is a close friend of Wong Ah Thiam . Ran with her another 4.5 km approx. before I called it a day . The jog was at chatting pace but this time the chatter is her and not me ! ( myself less words , she had more words )


Distance :Approx 8 km
Duration of work out :Approx 1 hour
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(9/2/07-Friday-Cycle at gym again)

With the circuit run coming this Sunday , it is time to reduce active workout. Went to the gym to cycle again .I feel it is a good cross training

Distance :18 km ( equivalent to 6 km running)
Duration of work out :Approx 48 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(8/2/07-Thursday)

Morning-Cycle at gym

Went to the gym . Before that was quite sleepy . Just cycled 15 km and not too fast .Legs quiite tired after the cycling .

Distance :15 km ( equivalent to 5 km running)
Duration of work out :Approx 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK


Evening-Run with "okays"

Ran with Ronnie and Justin . As we spoked and ran , the nmber of "okays" saib by all of us was too many . It is a part of the joke for today where we talked and someone just simply replied "okay" Easy run anyway to be able to talk and make some jokes .

Ran the 5.5 km route

Lap 1 of 5.5km : 31 min 32 sec (5 min 44 sec per km pace)
Lap 2 of 5.5 km :29 min 47 sec (5 min 24 sec per km pace )



Distance :11 km
Duration of work out :Approx 1 hour 1 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(7/2/07-Wednesday-Run "alone" at Lake garden)

The word "alone" with inverted commas is used because actually there was 4 of us including me . In fact we started together , me , Ronnie , Justin and Lai .Before the run , we were discussing about the pace that we were going to go and I told them my pace will be fast coz after that have to fetch my wife . As we started , I went a bit faster than them hoping Lai would as usual follow me , also hoping that Ronnie would also follow my pace . After running 30 m , I looked at the back at all of them and it looks like none of them will be following my pace . My gap with them slowly became further and further and here are the stats .

Lap 1 of 5.5km : 27 min 12 sec (4min 56 sec per km pace)
Lap 2 of 2.3 km : 10 min 55 sec (4 min 44 sec per km pace )



Distance :7.8 km
Duration of work out :Approx 38 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(6/2/07-Tuesday-Run at KLCC)

Decided to run at KLCC with the rest . Joined Ronnie , Justin and Lai . It was a slow run . We take turns to do the lead .


Distance :10.4 km
Duration of work out :Approx 1 hour 1 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(5/2/07-Monday-Run at race pace)

I had to rush again . Ronnie , Lai and Justin was there .We were going for 4 rounds at the Lake.

1st and 2nd lap :

Lap 1 : 10 min 13 sec (4 min 26 km per km pace)
Lap 2 : 10 min 13 sec (4 min 26 km per km pace)

Both laps same pace.Lai started fast and I followed him . It felt like race pace to go so fast in the beginning . Breathing wasn't easy . I felt a bit asthmatic but kept going for 2 rounds with him .

3rd lap :

Lap 3 :10 min 26 sec (4 min 32 sec per km pace)

After that I couldn't take it anymore . Ronnie overtook us . I slowed down and ran with Justin . He said we were foolish to start so fast . Lai was still in front but slowly we overtook him before the beginning of the 4th lap .

4th lap :

I was running by myself with Ronnie in front of me 100 m away and Justin and Lai at the back . I stepped up the pace a bit but no turbo at the end .

Lap 4 : 10 min 22 ( 4 min 30 sec per km pace)

Looking at the pace , that is why I title this blog "run at race pace" . Its a fast run and finished in 41 min 15 sec ( averaging 4 min 29 sec per km )


Distance :9.2 km
Duration of work out :41 min 15 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth at 1st 2 laps ,after that no problem but pant like a normal runner who is running fast .

(4/2/07-Sunday-Run Light and Easy with Justin)

The title says Light because for the first time I now have a very light shoe specially for competition . Bought the Asics Ohana Racer at a warehouse sale on Saturday evening .Cost RM 180 . (Original retial at RM 440) , thus approximately 60 % discount . I see this as one of the best buys I have had .

Jamie asked me to the a review , I'm not good at it but here is what I can write based on my experience :



Weight comparisons :

Reebok Vector Shear Strip EX II : 427 gm

(I have been using this for trainning and will continue to use this)

Mizuno Wave Rider : 345 gm

( I used this since end 2005 ,I thought it was quite light and comfortable and I used it for racing )

My new Asics Ohana Racer : Only 241 gm !!

( Its so much lighter , imagine every time I'll be using Reebok for trainning and when have race or "race" , I think I can go faster with this !! )


Comments :

I was wearing Nike Dri-fit socks with this shoe . Comfortable landing especially at the heels . The softness at the heels are just nice . Landing sound also quite soft as opposed to the Reebok I'm having . Ran with Justin 14 km and no blister . When going fast its easy especially towards the end of the run when our legs are tired but with this , there is some ease in lifting the legs . Good asorbtion and cushioning for a light racing shoe .

The front also feels comfortable .

There is some technology where air can escape through some outlets thus preventing heat build up coz at the moment I didn't feel heat build up when running . Not sure whether heat will build up as i didn't run fast for long .

I didn't feel as much spring as the Reebok where when I go fast , although Reebok is heavy , the spring mechanism at the heel area compensates for the weight .

Overall ,I feel very happy with this shoe .

Distance :14 km
Duration of work out :1 hr 30 min approx
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing not so smooth , but minimal effect on the running .


TOTAL MILEAGE FOR THIS WEEK APPROX. 85 KM

(3/2/07-Saturday-"Race" without bib)

On Thursday eve ( i think) , Ronnie sms me to run again to Hartamas and back .
I said Ok .

Ronnie : "Don't run on Friday , rest for Friday ."
Me : " Why , I think I should run on Friday , coz its just a trainning on Saturday ."
Ronnie : " Every run with you ( Kenny ) is a race "

I told myself Ok , If Ronnie say its a race then its a "race " . So I didn't run on Friday before "race " day . Woke up 5 min before alarm rang , quite "kan cheong" . Wore my usual red racing singlet which I usually use for racing as this is a "race" .Had some oats and headed for Bukit Aman . There the starting line up was already waiting , Lai Prefontaine and Ronnie Arumugam . As usual as we started , Lai ran in front first and after that nowhere to be seen . I just stick with Ron .

Bkt Aman to Hartamas Petronas : 52 min 16 sec (5 min 13 sec per km pace)
(Thursday's time was 52 min 51 sec )

After finishing at Petronas , it was time to go even faster again , Lai went even faster . Saiful joined us . We were trying to catch up with Lai . Managed to catch up with him at Tejani hill . This time i got no stomach stitch just like on Thursday where slowly one by one my friends potong sayur me .

I'm still sticking with my opponent ( Ronnie ) . His quite happy coz he has overtaken Lai . Now he has to beware of 2 people running together with him , Me and Saiful . We are still running together , everyone waiting for someone to make a fast move .

Suddenly , with 200m to go , I on my turbo and there was no respond from my opponents . I win the "race" approx . 20 sec more faster than my opponent.

Hartamas Petronas to Bkt Aman : 43 min 40 sec (4 min 22 sec per km pace) P R !!
( Thursday's time was 49 min 29 sec )


I'm very glad to turn the tables !!


Distance :20 km
Duration of work out :1hour 35 min 56 sec
Location : Bkt Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , used it even though feelinng ok , just in case as its a " Race" .

(1/2/07-Thursday evening-Run with supposedly Justin and Kelvin)

Yesterday Justin sms me if I want to run at recovery pace at 5 pm today because he knew I was going to run at Hartamas this morning . I said OK . In the afternoon , after the morning run , I had a sumptuous buffet so that I could run again . We confirmed the run to be at 5 pm but he said Kelvin won't be coming coz he had run at 10 am . I arrived there , he was nowhere to be found . So I ran by myself from Bukit Aman and then 2 rounds around the lake and then back to Bkt Aman at a slow recovery pace .

Distance :Approx 6 km
Duration of work out :Approx 45 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(1/2/07-Thursday-Run on FT day and tired run)

Myself , Ronnie ,Lai , John and Adam ran together to Hartamas .My plan was to run side by side with the fast Ronnie . Lai as usual was in front . I managed to stick with Ronnie all the way till the last 5 km after the Tejani hill heading back to Bukit Aman when my stomach began to stich due to the heavy breathing up that hill . One by one my friends past me . Ronnie when ahead . Adam overtooked me . John also overtooked me but did give me an encouraging word to keep going . I continued at jogging pace . The legs were heavy and cannot take it anymore .

Bkt Aman to Hartamas Petronas : 52 min 51 sec
Hartamas Petronas to Bkt Aman : 49 min 29 sec

Don't be mislead by the faster time back even though I said I continued at jogging pace coz i notice our timing for Hartamas to Tejani was 21 min ( 4 min+ pace ) as opposed to our earlier Bkt Aman to Tejani was only 31 min approx(6 min + pace)



Distance :20 km
Duration of work out :1hour 42 min 21 sec
Location : Bkt Aman to Hartamas and back


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK ,except when in the beginning going up the hills near the KTM station , didn't feel that well but after that normal .

(31/1/07-Wednesday-Run alone at Lake Garden)

Justin was suppose to join me . I told him I'll run the opposite side of our usual 5.5 km route first so if he comes , I'll just join him .I completed the 1st round and then towards the last 2 km at Carcosa , I saw Justin and Kit coming the other side . I told them that my run is finishing and so they just went their own way .

1st round :35 min
2nd round :32 min

Distance :11 km
Duration of work out :1hour 7 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK ,except when near the bird park ,didn't feel too good but after that was OK and excellent .

(30/1/07-Tuesday-Run by force)

Woke up late in the morning . Decided to run in the afternoon at the gym . After some dilly dallying , by the time it was time to run , I had only 25 min ( including bathing time ) . Did a quick 3km at about 15 min + . Then locked my bag in the gym locker with the intention of coming back in the evening .

It was 9 pm + when I finished all my work , was quite tired . I had no choice but to still go to the gym by at least 12 midnite or they will cut my lock and my bag will be left there vulnerable . Hence the headline , I was to "Run by force". When I arrived there at about 10 pm + , I couldn't find my locker key . I reckon it must have dropped somewhere after my running around during the day . Bought a new lock and they had to cut open the new lock anyway .

Did a 10 km run in approx 55 min.

Distance :13 km
Duration of work out :1hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing STILL labourous at first

(Monday-29/1/07-Run a bit uphill)

After going to Yong Peng , it was quite ironic . Had to do a lot of cleaning up of muddy houses owned by the Malay community ( will show pictures if possible) yet also ate a lot coz of the hospitality of the church people there and the good food .I put on 1.5 kg !! . Not much running on Monday due to time factor . Just 5 intervals up a 200 m hill averaging 1 min 6 sec per lap .


Distance :1.5 km only
Duration of work out :30 min only
Location : Near my house


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing labourous at first

(Friday-26/1/07-Run 5 rounds)

Ran 5 rounds around the lake . Nothing interesting happened . No running for Sat and Sun coz go to relief work in Yong Peng , Johor .


Distance :11.5 km
Duration of work out :1 hr 9 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok


TOTAL MILEAGE FOR THIS WEEK AT LEAST 45 KM + only

(24/1/07-Wednesday-Run in a rush)

Had to pick up wife by 7 pm at Sentral . We only started running around the lake at approx . 6.10 pm . By the time 3rd round, already 6 .52 pm , but Justin and Ron's watch was 6.45pm . So I said have to rush the last round . Finished the last round by 12 min . Managed to fetch wife just on time, she just waited for me about 3 min .pheww!!


Distance :9.2 km
Duration of work out :Apprx 55 min ++
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(23/1/07-Tuesday-Run at KLCC with a gang)

I'm still at recovery run mode . Since Justin was going to be at KLCC , I decided to be there too since I can pick up wife from there after the run . Justin was already running his 3rd loop when i started . The rest joined us one time or other , Ronnie Rohaizad , Ben , Jamie , Gan and one more guy . I completed 9 rounds for 11.7 km at an easy pace .

Averaged 7 min 45 sec per lap but last lap Jamie was going faster and we followed behind to complete in 6 min 35 sec ++ .

Distance :11.7 km
Duration of work out :Apprx 1 hour ++
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(22/1/07-Monday-Recovery Run)

After the GE 30 km , my legs aches . Decided to do a very slow run with Justin . We ran each round at the Lake around 15 min . 2 rounds altogether and very relaxed pace .

Distance :4.6 km
Duration of work out :Apprx 31 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(21/1/07-Sunday-Run at Great Eastern 30 km race)

This is the race with a few objectives in mind at least for me .

1. At least acheive 2 hr 45 min
2. At least beat Ronnie's time for last year of 2 hr 36 min .
3. At least do better then the practise run with Pacesetters before the Singapore Marathon in Deec 2006 , in which my timing was approx 2 hr 54 min


Did I achieve all this , read on briefly :

STARTING

Woke up to have soyabean , 3 slices bread with peanut butter and some cornflakes . arrived at Playground car park near starting point and was surprised to see there is still parking space there . Did my warm up and went to wait at the side of the starting line about 5 rows from the front . Started at a fairly normal training pace . Its all the way uphill . Even downhill was about the same speed .

DOUBLE HILL

One of the commitee members of Pacesetter , Lisa overtooked me coz she was quite fast on the hills . I went up at a normal pace . Heading towards Tugu , we were near each other till heading towards Hartamas 1st hill , she dissappeared .

First 15 km 1 hour 18 min approx .


OPPOSITE DIRECTION

Going down Hartamas hill , I could see coming from opposite direction ,CB , Ronnie , then Chen , then John . I knew they were much faster than me so i wasn't surprised .

PETRONAS

Good that they gave Power Gel coz my power was going off . After taking the Gel , had power again and could go uphill faster . Suddenly saw Lisa again near Masjid .

A BATTLE BETWEEN LISA AND LEE CHIN .

Throughout the run , from a distance i can also see Lee Chin and Lisa exchanging leads all the way .Lisa overtook Lee Chin at Tejani hill , heading back . I came nearer and going downhill , Lisa saw me , she said "Homerun" . I said "don't let the girl at the back overtake you "( approx 200 m behind , Lee Chin ) . She said " She try . Going down hill , Lee Chin and her pacer , ( Toh) , overtooked us both .I pointed at Lee Chin and told Lisa to respond . She said " Trying" . I went faster , left Lisa behind , tried to chase Lee Chin and pacer , but couldn't .I can only see them 200m in front .

OBJECTIVE FULFILLED .

1 more km to go passing the Lake Club , going downhill and I on my turbo at the last 200 m. Reached in 2 hr 35 min 40 sec . The objectives on top all fulfilled and i'm happy and glad .I think i'm stronger now than before the S'pore Marathon and hope to do better timing for KLIM 07 .



Distance :30 km
Duration of work out :2 hr 35 min 40 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing Ok but have to use before race


TOTAL MILEAGE FOR THIS WEEK AT LEAST 60 KM +

(18/1/07-Run at a relaxed pace with Ronnie)

I wanted to include Lai in the title but he as usual he went fast ahead of us at the 2nd lap .The rest of the time I just chatted with Ronnie and told him about a movie I watched . Averaged 13 min 30 sec per lap around the lake .

Distance :9.2 km
Duration of work out :Apprx 53 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(17/1/07-Run with something in the eye)

Ran the usual loop and 2 loops around the lake. As I was running and as usual talking to Justin , something irritated my eye . There was silence for awhile . I had to run and concentrate in taking the eye irritation out of my eye . After that it was OK .

Distance :10.6 km
Duration of work out :apprx 1 hour 3 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(15/1/07-Run with Justin recovery)

I was contemplating to run or not to run after running 21 km on Saturday and 25 km on Sunday . Justin said run , but slow , any km or even 10 km . So I was late , Justin already ran 1 round and i ran with him anothert 3 rounds at my pace .


Distance : 6.9 km
Duration of work out :45 min approx
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(16/1/07-Run alone just 2 rounds)

Was suppose to run with Ronnie . I was late , by the time I arrived already 7 + . Ron and Lai was already running . I ran by myself 2 rounds around the lake , each round approx 13 min +


Distance :4.6 km
Duration of work out :apprx 26 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(14/1/07-SUNDAY-Run 25 km)

Waited for Ronnie at 6.10 am . He came at 6.25 am and we started at 6.30
am . Lai as usual went faster . Agnes was there , so was Adam . Reached Hartamas in 50 min ++ . Tony was there to give us some water . Thanks !!

Coming back from Hartamas , near Tejani ,was going uphill , felt my legs heavy . Went on anyway .After that down hill and no problem . Again , before turning into Jln Parliament , Tony handed out water . Adam didn't take water but ran straight to Hartamas , so did Lai . Ron and I ran to Lake Garden , Rachel gave water . ist loop around lake at 11 min 32 sec , I felt like my calf will cramp but nothing happened .

2nd loop around lake at 11 min 10 sec , felt like stopping but have to run back uphill past Lake Club to Bkt Aman in order to achieve 25 km . I took Ronnie's advise to pia only at last 5 km and I pia the last 400 m and touched down 2 hr 6 min 15 sec .
Ronnie 2 hour 6 min 25 sec .Thank you Ronnie for helping me pace and breathing advise .


Was a good long fast run !

Distance :25
Duration of work out :2hour 6 min 15 sec
Location : Hartamas and Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(13/1/07-SATURDAY-Run long and slow)

FRIDAY : Rest , no run


SATURDAY :

I took the liberty to wake up late on Saturday , woke up at about 9 am . After that only started running at 11 am till 1 30 pm ++ . It wasnt that hot . Ran around my housing area . A slow slow jog of LSD .


Distance :21 km
Duration of work out : 2 hour 26 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(11/1/07-THURSDAY-Run slow and fast)

1st loop , I was slow with Justin in front of me , I finished in 32 min ++ .
2nd loop , Ronnie join us . Towards the last 2 km + , I felt strong , on my turbo and finished ahead in 30 min ++ /



Distance :11 km
Duration of work out :Approx . 1 hour 2 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(10/1/06-Wednesday-Run with ache )

After Tuesday's pia , my leg feels aching today . Used some muscle relaxant and deep heating and run 3 loops around the lake with Justin and Ronnie . We were all going slow pace .

About 13.27 to 12.58 min per loop . After that I have to rush to fetch wife while they both continue 1 more round .



Distance :6.9
Duration of work out : 39 min 34 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(9/1/07 Pia with Lai)

TUESDAY

I told Lai , Justin and Ronnie that I have to be fast today coz I have up to 7 pm to run only . I started fast and Lai followed to pia . At the hill I slowed down , Lai continued fast . I couldn't go fast anymore . At the end of the loop Ronnie overtook me , he and Lai go another loop . I got no more time . Justin joined me to run 1 round around the lake .

Long loop 5.5 km : 26 min 50 sec ( 4 min 52 sec per km pace)
Round the lake 2.3 km : 12 min 32 sec (5 min 26 sec per km pace)


Distance :7.8
Duration of work out : 39 min 22 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing Ok

(8/1/07 Ran with Justin and Kit)

MONDAY-Afternoon

Waited for Justin , while waiting , ran around the car park at Bukit Aman for 7 rounds . He then came and we ran usual route . Met Kit on the way and he made a u-turn and joined us .

Distance :Approx 7.8
Duration of work out : 50 min 50 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing not that Ok 20 minutes after the run completed.Don't know why.

(8/1/07-Ran only today after 3 days no run)

MONDAY


Have to catch up on mileage . Didn't run for 3 days since Friday . Was quite busy . Leg also pain after pia on Thursday . Just a slow run this morning .


Distance :7.8
Duration of work out : 50 min 50 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing not that Ok when I woke up so used a bit of inhaler .

(4/1/07-Run with Ronnie and Lai in the rain)

THURSDAY

We ran around the lake and Ronnie said since I'm not going all out at this Saturday's circuit run , why not a time trial for me around the lake . I said i haven't been doing speed work for a long time so why not . I didn't know this time trial was for the Relay at Penang as per Ronnie's blog . Anyway here are the times :

Lap 1 : 12 min 56 sec ( 5 min 37 sec per km pace) :Warm up with both of them

Lap 2 : 9 min 16 sec 88 millsec (4 min 01 sec per km pace): Time trial begins
while they wait for me as I ran alone.

Lap 3 : 12 min 43 sec (5 min 31 sec per km pace) : Warm down

Lap 4 : 12 min 35 sec (5 min 28 sec per km pace) : Suppose to be last round but
Ronnie said go 1 more round .

Lap 5 : 11 min 29 sec (5 min per km pace) : I thought warm down suppose to be
slower but especially Lai and I went faster and faster . Later Lai thought he
was following my pace and I thought I was following his pace !!



Distance :11.5
Duration of work out : 1 hour
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(3/1/07-Run with reflector)

WEDNESDAY

Ran around my housing area which is as usual hilly .Towards the last half of the run , at about 7.30 pm , it became quite dark and at certain stretch there were cars . The road is wide enough but anyway there was the reflector in my shoe .


Distance : 13.7 km
Duration of work out : 1 hour 22 min
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(2/1/07-Run with monkeys)

TUESDAY

Woke up feeling asthmatic .Had breakfast first and then still felt asthmatic . Used inhaler . Slept for 1 hour , woke up again then it was OK .

Ran at double hill , so some MONKEYS , as I was running they were all there ( 1km after the komutter stn) . They wanted to come towards me in anger , that was an adrnaline rush for me , they changed their mind . My heart beat faster than usual but after that it was ok .



Distance : 14.5 km
Duration of work out : 1 hour 30 min plus
Location : Doublehill and lake at Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing ok after inhaler used

(31/12/06-Run with Fook and Wendy)

HAPPY NEW YEAR 2007 EVERYONE !!


Last run of the year . Went back to Wife hometown , Ipoh . Ran alone at Polo Ground at first . Ran 10.4 km and then suddenly saw Fook (http://fOOk.blogspot.com) . He was going to start his run with some friends and Wendy (http://minghuey.tk/) . I joined them to the main road . They completed 4.5 km .


Distance : 15 km
Duration of work out : 1 hour 50 min plus
Location : Ipoh


TOTAL WORK OUT FOR THIS WEEK : Approx. 56 KM ( Last week 70 plus)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(29/152/06-Run with "Cicakman" )

Friday-Morning

Had an easy day in the morning just to cycle 18km at the gym .This is equivalent to 6km run as.... 3 km of cycling =1 km of running .

Evening

7 pm : Go KLCC , not to run but wait for wife for dinner
7.20 pm : Wife suddenly call to say after dinner i have to watch movie to pass time and wait for her coz she have to go back to work
7.40 pm : Meets wife at restaurant for all you can eat Chinese food at Hotel Nikko
9.15 pm : Finish and rush to take LRT to KLCC
9.30 pm : Reach KLCC , Wife goes to work , I RUN to TGV at KLCC
9.35 pm : Reach TGC , straight away go to telefon counter and ask for 9.30 pm ticket for Cicakman
9.39 pm : Get Ticket , RUN to cinema number 3.
9.40 pm : Settle down in my seat , 1 advert and show starts , ....phew just on time .

Overall an interesting show with unique American buildings and Malaysian systems and landscape but everyone speaks Malay .
Hero : Something like Spiderman
Action : not enuf
Villian: Evil but laughs too much
Score : 7/10

By the way , it was OK for me to watch alone coz few days ago when we wanted to watch a movie , my wife didn't agree to watch Cicakman , so this was the opportunity for me , interestingly , I was the only Chinese in the cinema !

Distance : 6 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK

(28/12/06-Run with stories)

Thursday

Had an easy run with Justin and Adam .Adam entertained us during the run with 2 Hallmark movies that he watched . Interesting movies i would say . Both about Christmas . I then entertained them with 1 movie I saw . Its about a will by an old lady .

Distance : 11 km
Duration of work out :Approx 1 hour 5 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK but a just bit laboured 10 mins after the run

27/12/06-Wednesday morning and afternoon

Monday

No run ,Christmas , makan , makan makan !!


Tuesday


Suppose to run at Lake Garden , When about to head there , wife calls to say KLCC train all jam and not moving . I'll have to come and fetch her first . I said , might as well I come and we watch a movie there.


WEDNESDAY ( Morning)- Ran accidentally with Lai

After droppping wife at KLCC . Decided to run at KLCC . 1st thing I headed for the toilet . When I came out from the toilet , I saw some one that looked like Lai. I thought may be I should run with him so I went to the other side and reconfirmed its him . He was on his 6th lap whereas I was just starting . Nevertheless , he continued with me all the way till the last 2 rounds where I went the opposite direction instead .

Total laps :
Kenny 10 laps
Lai 16 laps !!

Distance : 13 km
Duration of work out :Approx 1 hour 25 min
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK


WEDNESDAY (Afternoon)-Ran with Justin , Adam and John

Ran myself the 1st 5.5 km loop first . It was very hot at 5.30 pm.


Then ran with the rest .Its been a long time since running with Adam and John . Adam will be coming to Lake Garden more often coz he is no more outstation .John was having his recovery since his splendid Marathon in Chengmai of 3 hr 33 min 8 sec !! Kudos to him !!

Distance : 11 km
Duration of work out : Approx 1 hour 5 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler ,breathing OK

(24/12/06-Rain with some rain)

Saturday

No run , Rest day !!


SUNDAY


Suppose to wake up 5.30 am to run with Ronnie to Sri Hartamas but didn'r as I overslept coz came back from THe Curve at 12 am on Saturday and was tired of all the walking around .

Afternoon .

Decided to go for a run outside my hse at 4. 20 pm .

1st 7 km wheather looked like it was going to rain .
8 th km to 9 th km : It poured heavily , I told God to pls stop it temporary.
10th to 14 km : God stopped the rain , it was back to nice weather again , not to sunny nor hot .

Distance : 14 km
Duration of work out : 1 hour 33 min 48 sec
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 73.9 KM ( 36.1 km more than last week, Approx 50% increase, actually some book says only 10% increase every week or the most is 25% increase)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , felt a bit asthmatic after 1.5 km , kept having the same feeling till 25 minutes then it was back to normal . when I had this feeling , it was harder than usual to go up the hills .

(22/12/06-Friday - Run with Lai)

It was also cool at Lake Garden . In fact , this past few days in has been pretty cool in the mornings . ( Perhaps due to the coming rainy season ?? ) I was late , as Lai had already ran 3 laps . I continued with him another 5 laps at a slow talking pace.


Distance : 13.5 km
Duration of work out : Approx 1 hour 23 min 31 sec
Location : Lake Garden



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(21/12/06- Morning and Evening)

21/12/06- Morning -Ran with a tan

It was again cool at KLCC and no hot sunlight , just a bit . After running , I got home and found that I have became darker at the hand area .I found from Justin in the evening that even slight sunlight can get us tan .


Distance : 8 km
Duration of work out : 45 min 08 sec
Location : KLCC



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok


21/12/06-Evening

Ran with Justin , Ronnie and Lai . It was a great run.


Distance : 8 km
Duration of work out : 46 min 22 sec
Location : Lake Garden



# of times used 0
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(20/12/06-Ran with a bit of rain)

Yesterday it was running with a bit of pain , today with a bit of rain . More of a slight drizle in the morning at KLCC . It was very cooling even at 8 am . In fact , it looked liked Genting coz I could see The KL Tower covered with mist !! . It was a nice cooling relaxing run


Statistic :

1st 5 laps :Approx 6 min 10 sec to 6 min 31 sec per km pace


Last 3 laps or last 3.9 km

:5 min 44 sec per km pace , 5 min 21 sec per km pace

and last 1.3 km = 4 min 40 sec per km pace



Distance : 10.4 km
Duration of work out : 1 hour 2 min 27 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(19/12/06-Ran with a bit of pain at ribs)

Breathing back to normal today . So speed will have to be normal again . Ran by myself at first . Not sure why , but there was a small pain at the ribs as I ran . After running for about 15 minutes , the pain went off . Joined Justin after that .

Statistic :

1st 8 km :Approx 45 min 31 sec ( 5 min 41 sec per km pace)
next 5.5 km :29 min 57 sec ( 5 min 26 sec per km pace)


Distance : 13.5 km
Duration of work out : 1 hour 15 min 28 sec
Location : Lake Garden



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(18/12/06-Morning-Ran very slow at KLCC)

MONDAY MORNING

I literally ran very slow coz yesterday's asthmatic feeling was still there . Didn't use inhaler coz it was mild .Had energy for very very slow pace only . The asthmatic feeling was gone after running for 25 mins . There is no more of that feeling as I write this blog.

How slow was I ? ( Note my usual run at KLCC is usually at least 7 to 8 min per lap )

Lap 1 : 11 min 30 sec !! ( 8 min 50 sec per km pace !!)
Lap 2 : 11 min 24 sec ( 8 min 46 sec per km pace)
Lap 3 : 10 min 53 sec ( 8 min 22 sec perkm pace)
Lap 4 : 11 min 27 sec (8 min 48 sec per km pace , coz drink water)
Lap 5 : 10 min 25 sec ( "Just faster a bit " , 8 min per km pace )

This was how slow I was .
Haven't been so slow before !!


Distance : 6.5 km
Duration of work out : 55 min 41 sec
Location : KLCC



# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area at first .

(17/12/06-Asthmatic feeling)

SATURDAY

No run .

Distance : 0
Duration of work out :-
Location : -


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



SUNDAY

Spoke to Justin at 8.30 pm on the phone :

Kenny : "Hi !"
Justin : "Hi! How are you ?"
Kenny : (Hesistated to answer) "Fine"


"Fine" , that was the usual answer when people ask us how we are even though we are not fine . Now I remembered why I hesistated to answer . I woke up this morning with an asthmatic feeling . Didn't need any inhaler though . Still feeling a bit of congestions as I write this blog .

Busy and didn't feel like running today because of this feeling . Hope tmw will be back to normal feeling .


Distance : 0 km
Duration of work out : -
Location : -


TOTAL WORK OUT FOR THIS WEEK : Approx. 37.8 KM ( 6 km more than last week, hope to put in more mileage next week)

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , feeling a bit of congestion in chest area .

(15/12/06-Run with Rojak feeling)

1 pm : Had a big bowl of Sarawak Laksa ( The one at Nam Chuan Restoran at Lucky Garden ,Bangsar is the best , RM 4 and delicious !!)
4.45 pm :Felt hungry and had some Rojak and Chendol ( The one at Taman Desa is the most crispiest!!)
5.30 pm : Tried to pangsai out , but can't .

No choice but to go to run feeling rather full . Met Ronnie and Justin and ran with them .( By the way, coincidentally ...R for Ronnie , R for Ro ... J for Justin , J for Jak =
Rojak !)

4 laps around the lake :

My lap time :

Lap 1 : 13 .02 ( 5 min 40 sec per km pace)
Lap 2 : 12. 36 ( 5 min 28 sec per km pace)
Lap 3 : 12. 33 ( 5 min 27 sec per km pace)
Lap 4 : 11. 00 ( 4 min 46 sec per km pace)... by myself

Total time :49.14 ( Averaging 5 min 21 sec per km pace)

Distance :9.2 km
Duration of work out :49 min 14 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(14/12/06-Evening Workout-At Lake Garden

Ran about 7 km .No more of coughing which I had this morning . There was this guy in front of me about 50 m away . He heard me coming and looked back a few times hoping I didn't overtake him . I didn't intend to overtake him anyway . I followed him for about 3 km till he went for a pee stop at the planetarium . Now I know the planeterium has a toilet on the way . Never noticed it before .


Distance :Approx 7 km
Duration of work out :Approx 45 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

14/12/06-Thursday-Morning 8 lapper at KLCC

Ran 8 laps at KLCC in the morning .It was quite energy sapping towards the middle of the run because there were some mucus in my chest and I had to spit it out by coughing every few meters . Uncomfortable and slowed me down .



Distance :10.4 km
Duration of work out :57 min 14 sec
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(11-13/12/06-My time in Raub)

11/12/06- Monday-Flat road run

I was at Raub for Orang Asli church camp . Stayed in a 2 star hotel / Outside there was the trunk road . I didn't want to go to far so this is what I did :

Run for 15 mins on the trunk road from the hotel ( I found out later it was approx 3 km) and then reverse again .

Timing :3 km ,15 min = 4 min 50 sec per km pace

Reverse back to hotel :
3 km ,11 min= Approx 4 min per km pace

P.S :Leg no more pain !!


Distance :6 km
Duration of work out :26 min
Location : Raub


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



(12-12-06: TUESDAY)

Wanted to run . Slept at 5 pm and woke up at 6 pm , felt asthmatic , didn't run.


Distance : 0 km
Duration of work out : -
Location : Raub



# of times used
Asthmatic inhaler and remarks : 1 times used inhaler at about 7 pm


13/12/06-Wednesday : Back home again

Came back from Raub and reached my house 6 pm . After clearing up some things , by the time it was time to run , it was already 7 pm . Decided to do a quick 5.2 km outside my hilly area.


Timing :Approx 5.2 km ,29 min 46 sec = 5 min 43 sec per km pace


Distance :5.2 km
Duration of work out :as above
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK

(9/12/06 and 10/12/06 - Saturday and Sunday )

SATURDAY

No run . Rest day . Rest the left thigh which was a bit pain on Friday .

Distance : 0
Duration of work out :-
Location : -


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



SUNDAY

Ran in the evening. Undulating Taman Desa route . Hilly .Left thighs not so aching anymore but still a bit . Its healing .


Distance : Approx 11 km
Duration of work out : 1:03:00
Location : Tmn Desa


TOTAL WORK OUT FOR THIS WEEK : Approx. 31.8 KM

# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing a bit stressful in the beginning but after 15 mins was OK .


PS : NO UPDATES FROM MON TO WED (11/12 to 13/12) AS I'LL BE GOING TO ORANG ASLI CHILDREN CHURCH CAMP IN RAUB .NOT SURE IF CAN RUN THERE .

(7/12/06 and 8/12/06 Thursday and Friday)

THURSDAY

Suppose to run 2 rounds of Justin's 5.5km loop . In the end , my legs were tired especially the left thigh which haven't recovered . We ended up walking for the last 1 km after running about 4 km.


Distance : as above
Duration of work out :32 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing OK



FRIDAY

Ran at KLCC in the hot morning . Wanted to go for 8 rounds . In the end only 6 rounds coz there was still a bit of pain in the left thigh which haven't recovered from the Marathon yet .

It was a slow run of 6 min 3 sec per km pace.

Distance : Approx 7.8 km
Duration of work out : 47:17
Location : KLCC


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

Some S'pore Marathon pictures

(5/12/06 and 6/12/06) Tuesday and Wednesday

TUESDAY

A short run to burn off the lactic acid . It was rainning so I used my windbreaker .Thighs hurt a bit .

Distance : Approx 4 km
Duration of work out : Almost 30 min
Location : Outside house


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok


WEDNESDAY

Suppose to run with Ronnie at Lake Garden . As I was preparing to go , it poured like cats and dogs . Had to change plan and go Mid Valley gym . The 10 min journey became 30 min coz of the rain !

Treadmill : 5 km ,left leg thighs ache a bit . Right leg no pain .

Distance : as above
Duration of work out :32 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(5/6/06)-I'm back to writing blogs

I'm now a Finisher of 42.195 km ,that's what the finisher Tee from S'pore Marathon says .

I'm happy with this T-shirt for a number of factors .

BUT , 1stly ,I'm back to writing coz:
1. Anonymous encouraged me ,not sure who he/she is ,TQ
2. It seems I'm an inspiration to ashmatics. ( Hope to continue to be)
3. I'll start recording my training again with a simple daily blog for my record purpose.


3 WEEKS BEFORE MARATHON :Backache due to injury from sit-up at gym ,whereby I was supposed to do the easier sit-up but I was lazy to change the machine from a hard level to an easier level . But still ran with some pain. Did complete Pacesetter 30 km run in 2 hour 54 min .

2 WEEKS BEFORE Marathon : Back OK ,not much trainning coz helped out with children church camp at Genting for 5 days ,can see no altitude trainning but did have altitude living :) !!

4 DAYS before Marathon :Wednesday , 5 times diarhea and fever . Prayed to Jesus for help . The next day fever all gone , no more diarhea . Haleluya !!

Conversation with Justin on the week of Marathon :

Kenny : Justin ,as you know I haven't been trainning hard enough coz of all these events the past few weeks .

Justin : I know , base on all this , you better think of just completing the marathon and not set any target time .

Kenny : I believe I can do it , coz I have ran through an asthma attack and I have ran with aches or something like that . It means I think I have determination and this Marathon will need determination from me again .

Justin : Lets see how it goes on that day .

End of conversation .



3 days to Marathon and day of Marathon :

Some phlegm stucked in chest area , a bit of cough caused by phlegm .


The MARATHON Report :

Came with Ronnie and friends .

Still have phlegm . Coughing every few km to try to spit out phlegm . ( S'pore is a fine city , will they fine me for spitting during a race ? )
Used my heavy new Reebok , ( got it at half price in which ori price was RM450),lots of cushioning . Had to use this cause the other Mizuno no more cushioning and after using Reebok for a few weeks ,got used to the heaviness .

Ate and carbo load a lot on Saturday with the gang till stomach bloated . Couldn't shit out on Saturday and even morning before Marathon . No choice but to run at 1 kg heavier .

Strategy was to run 6 min per km pace and base on my split timings every 10 km , it was adhered to .

10 km mark :59 min 54 sec
21 km mark :2:01:25
30 km : 2:57:03

42.195km :4:09:32

At 30 km mark , hit the wall , meaning , my thighs ache , the right inner part of leg pain. I still went on coz of my target to either get a sub 4 or just a little above .There were some motivators along the way , namely the motivational signboards and cheer leading groups . Rubbed deep heating on my leg a few times . Last 7 km , turn on the power , but being careful not to get cramp . It was superb when reach finish line , coz inspite the pain , I have finish the RACE !!!

Next target : Great Eastern 30 km 2007


Distance : 42.195 km
Duration :4:09:32 (P.R)( Former P.R was 4:20 durings Kedah 12 hr run)
Location :S'pore


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

WELL Wishes

Dear fellow runners and those who are running at the KLIM ,

ALL THE BEST TO YOU ALL !!

Why I didnn't run for 1 week ? Last Wednesday , as we know very heavy rain . The rain overflowed into my compund and pushed down the wall . The wall fell on my car . And the water was knee high , it entered into my house and water was all over my house insie and it was ankle deep . My work out : clean , the house for the past few days !! 

Damage to the side and actually bumper too !! 

Tsunami!! 

(11/2/06-circuit run)

Leg ache all over after the run . I run by detemination and not by ability and that's Bad !!

I won't join KLIM coz I want to train harder first but I'll probably go for Kedah 12 hour

Total mileage rthis wewek : 42.25

Distance : 32.2
Duration of work out :3 hour
Location : lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(7/2/06-Gym - Threadmill)

Treadmill : 10 km

Distance : as above
Duration of work out :58 min 25 sec
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok but harder a bit to breath out at the last 2 km .

(4/2/06-RFT alone)

I overslept . RFT was suppose to be 8 am and by the time I woke up it was 8 .50 am . I reached there at 9.45 am , everone gone off, and so I started by myself at 10 am till 11 17 am. Really very hot .

Distance : 13 km
Duration of work out :Approx 1 hour 17 min
Location : KLCC

TOTAL MILEAGE THis week : Only 31.9 km!!

# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(3/2/06-Friday-Back from Lazy slum)

After not running on Wednesday and Thursday and feeling guilty about it coz did a lot of eating and sleeping , started the run again . It was a basically slow easy , relaxed run .

Distance : 8.5 km
Duration of work out :Approx 48 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing abnormal during the whole run thats why I had to go slow .

(31/1/06-Tuesday-"Easy" run with Chen)

Chen sms me to say he will be doing an "easy" at Polo Gound at Ipoh . To me easy is slow paced . To my surprised , we actually started at almost race pace . I was already gasping for breath at the 3rd km .I could only keep up till 9 km and after that I slowed down and Chen completed the last 1.4 km on his . He really is improving or im really out of shaped !!


Distance : 10.4 km
Duration of work out :Approx 53 min
Location : Polo Ground , Ipoh


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler before trainning , breathing normal at the beginning of trainning but hard at the end .

(Sunday-29/1/06-CNY morning run)

Happy Chinese New Year to every one !!

8 .18 am to 9. 18 am , run at my neighbourhood . It was a bit hot .

Mileage for the week :

RUN 55.2 km

CYCLE 15 KM

Distance : 10 km
Duration of work out :1hour
Location : Taman Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(Saturday-28/1/06-Run with Ronnie and Richard)

After a rest on Friday , I saw Ron's blog which said 7.30 am , run at Lake Garden which is 20.7 km (9 laps) . I told him I'll join him .

We Started at a slow pace and went faster and faster every lap .It was what was called negative lap . I finished the 20 km in 1 hour 53 min . They both wanted to go 1 more round and I told them to go ahead as I had enough .

I averaged between 5 min to 5 1/2 min per km pace .

It was great running with them , talking and it was a motivating factor as we can push each other .



Distance : 20.7 km
Duration of work out :1hour 53 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal but just a bit out at the last 2 laps .

(26/1/06-Thurday-Run , Tmn Desa)

Distance : Approx 8 km to 9 km
Duration of work out :Approx 47 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(26/1/06-Wednesday-Late gym)

Arrived at gym at 10 .30 pm .

Cycled first : 10 km , 29 min , approx 20 km /h

Treadmill : 6 km , approx 33 min

Distance : as above
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing ok

(23/1/06-New format every Sunday)

As of this week , every Sunday , ( beginning from 29/1/06) , I'll be reporting my total mileage for the week . At least I have a point of ref and know how my trainning mileage is .

GYM MONDAY : Treadmill 10 km
Cycle 5 km

Distance : as above
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before gym

(19/1/06-Thursday-Track , not enough !

Menu :

400m = 50 m fast 50 m slow
400m x 5 = 100 jog , 100 m 80% fast
400 m x 5 @ 2 min 30 sec set time ( averaged 2 min)

and then coach said finish !!

I ran another 2 km on my own .


Distance : 6.4 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing wasn't smooth before track work

(16/1/06 & 17/1/06-Monday & Tuesday)

17/1/06-Tuesday-1st time so many 400 m intervals!

Was late to track and the team has done 2 400 m's .

Thus my menu was :

400m x 4 (suppose to be 6 as I was late ) @2min 20 sec every lap
400 m x 6 @ 2 min 10 sec every lap
400 m x 6 @ 2 min every lap

Averaged 1 min 37 sec to 1 min 42 sec per lap which gives approx 20 to 30 sec rest

400 m x 3 @ 1 min 50 sec every lap : Went all out at last lap and sprinted last 100 m to get 1 min 20 sec as my fastest lap .

Easy run :

400 m x 3 @ 2 min 40 sec per lap

Averaged 2 min 2 sec per lap

Warm down : 400 m


Was happy with my run as know I know I can do that many 400m intervals !!




Distance : 9.2 km
Duration of work out :Approx 1 hour +
Location : Kampung Pandan


# of times used
Asthmatic inhaler and remarks : 1 times used inhaler , breathing out wasn't smooth after 16 laps so used inhaler if not wouldn't have got 1 min 20 sec at last lap.






16/1/06-Monday-Gym

Simple workout at gym after resting on Sunday .

Distance : Run 6 km , Cycle 12 km
Duration of work out :Approx 1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing wasn't that smooth during the treadmill run but continued with workout as it wasn't acute .

14/1/06-Saturday-55 min run with Michael

Been a long time since I ran with my housemate Michael . He started quite fast whereas I was about a hundred meteres behind him until about 5 km . He started a bit fast whereas i'm a slow starter . Nevertheless , it was a good run :)

Distance : Approx 9 km
Duration of work out :Approx 55 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(7/1/06-Saturday-2nd circuit run)

Yesterday ate some pasta at night for energy first .Today averaged 12 to 13 min per lap of 2.3 km .

Stopped once to pee I think at round 3 or 4 . Stopped twice to spray leg ache ointment on round 6 and round 7 . It didn't work . I didn't feel any difference , no heat at all .

Round 8 , I asked for different ointment with heat . It worked , can feel the heat . This time I could go round 9 and round 10 averaging 11 min per lap .

Managed to get 6th place , completed my targetted 10 rounds within 2 hours.

Average pace per km : 5 min 4 sec

Distance : 23 km
Duration of work out :1 hour 56 min 39 sec
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal

(9/1-13/1-Monday to Friday)

13/1/06-Friday-Tanah Rata to Brinchang

Its a bit of up hill and down hill . Hill not to steep except for a small slope at Brinchang . since its running on the main road , can smell some pollution and mixture of fresh air . Running at 8 am may be a bit hot but at Camerons , the only place not warmed up at all are the fingers which is quite freezing , can't move it fast like normal .

Distance : 5 km
Duration of work out :Approx 40 min sec
Location : as per above


# of times used
Asthmatic inhaler and remarks : 0 times used inhaler , breathing normal



9/1/06-12/1/06-Monday to Thusday - No running , too busy , relaxed at Camerons !!

(5/1/06-Thursday-track)

I feel my speed less already due to not going to track often.

The menu for the day :

400 m : 50 m fast 50 m slow
400 m x 2 : 80 % pace ( approx 1 min 41 sec)

2 km : 8 min 05 ( looks like hard to reach below 8 min , managed to reach below 8 min last time)

2 km : 8 min 47 !!

2 km : 8 min 11 sec

4 x 400 m within 2 min per lap
(Averaged 1 min 34 sec per lap but 3rd lap was 1 min 41 sec)

Warm down : 1200 m



Distance : 10 km
Duration of work out :Approx. 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 2 times used inhaler , breathing wasn't normal before trainning so used once , breathing wasn't normal after the 1st 2 km so use another time !!

(3/1/06 & 4/1/06-Tuesday and Wednesday)

4/1/06-Wednesday-Treadmill

Legs still feel a bit sore .


Distance : 8 km
Duration of work out :Approx. 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing wasn't normal but it was ok .




3/1/06 - Recovery via cross trainning

Didn't do any run . Just Cycled and crosstrainer while watching National Geographic . Interesting documentary about how the MRT crashed in France .

Distance : Cycle 11.5 km , Crosstrainer 5 km
Duration of work out :Approx 1 hour 30 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(1/1/06-New Year Run report)

Firstly , Thanks to Ronnie and gang for organising the run . Very well organised !! Hope he will organise more !!

1st 3 rounds ran fast a bit but not too fast to be in the front .

Next 5 rounds : Paced together with Vincent Tiong and we talked a lot on the run , before you knew it , it was almost finishing !!

Last round : Vincent said he will pia to test his speed , I said I will pia too , we ran neck to neck .

Last 200 m , my calf cramp for 1 sec , I slowed down , Vincent zoom off and in the end he beat me by approx 10 secs.

What I learned from this race :

Its great to run a long distance race with someone and still clock a decent time while talking ( My best time so far for a 21 km was 1 hour 39 min) . I think i will try this tactic again next time .

Average pace per km : 4 min 51 sec per km

Distance : 20.7 km
Duration of work out :1 hour 40 min 42 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing wasn't normal but it was ok .

Wednesday-2nd Workout-just cycle

Tried out my radio feature from my handphone at the gym in order to watch one of the 3 channels on Astro ( CNN , National Geography and MTV) . It WORKS !! Workouts at gym won't be boring anymore ! :)

Distance : 19 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(28/12/05-Wednesday-Run again on threadmill)

Wanted to test out my legs if I could run without pain . No pain till the 6.5 km , so i stopped at the 7 th km and continued on the crosstrainer ,no pain at all on the crosstrainer .

Distance : Threadmill 7 km , Crosstrainer 3 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05 Tuesday-Recovery Cycle at gym)

Since I didn't run on Sunday and Monday , coz of the ligament injury , I decided to put on the mileage for the cycling coz I know the cycling doesn't affect my ligament pain . Sure enough there was no pain when cycling .


Distance : 25 km
Duration of work out :Approx 1 hour 12 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(27/12/05-Ligament injured)

No trainning Sunday and Monday . There is a pain at the left of my left hamstring . I think its a ligament , according to PM 8 . No ache at hamstring or thigh , just this nagging pain whenever i take astep .

Looks like i have to just swim and cycle while waiting for healing . not sure if will heal on time for 1/1/06 , Pacemaker New Year run ?

(23/12/05 & 24/12/05-Friday and Saturday)

25/12/05 - MERRY CHRISTMAS EVERYBODY !!


(24/12/05-Saturday-Accidentally ran double hill twice !.... )

First time join coach for the long run . he said to go for double hill ( which i knew the route ) , THEN 8.5 Km hill ( which I don't know the route , and then to lake and 1 loop .

My leg , especially hamstring still sore from Thursday trainning thus i joined the middle pack . After the double hill , I couldn't see the front pack nor the back pack of people , i wasn't sure where to go to the 8.5 km hill and just when slowly on the double hill again .

It was a very very slow run for me .I just kept going .

Earlier i was encouraged by coach coz once awhile he wil come and drive near us and give some encouraging words . At times he stopped at certain place for us to have some cold water . This time since I wasn't following the route , there was no encouragement .

The only motivating factor was to play back what coach said to me earlier :
" That's right Kenny , keep going at this pace , don't have to go fast , this is how you build back your stamina base "

Went back home after that and was very very tired and slept in the afternoon for almost 2 hours .

Distance : 22 km
Duration of work out :Approx 2 hour 15 min
Location : Bukit Aman to double hill


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal





(23/12/05-Friday-Cycle)

Just cycled slowly at the gym as a recovery exercise from Thursdays' hard workout .

Distance : 15 km
Duration of work out :Approx 1 hour
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(22/12/05-Thursday-Track : Gasping for breath !!)

Firstly warm up 1600 m

Then coach came at 6 15 pm and he said he got to rush off by 7 pm . Therefore I think the trainning also rushed but high quality .

Coach really make us pia this time !! .
The rush menu :

400 m : 3/4 pace
400 m : 50 slow 50 fast

400 m x 3 : 3/4 pace ( Average 1 min 40 sec)
400 M : 90-95 % PACE ( 1 min 11 sec)
400 m :50 % pace ( 1 min 45 sec)
400 M : 90-95% PACE ( 1 min 16 sec)
400 m : 50 % pace ( Forgot coz seiing stars !!)
400 m : 90-95 % PACE ( 1 min 15 sec)
400 m : 50 %
400 m : 100% PACE AT 0 energy level !! ( 1 min 12 sec )

After that chatted with Wan Lin and jogged 1200 m

See :
http://hauwanlin.blogspot.com/

Leg aches a bit .

Distance : 7.6 km
Duration of work out :Approx 1 hour
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing not normal during the 1st half of trainning .

(21/12/05-Double the distance from Tues)

The legs are getting less and less pain . Therefore muscles are recovering . Managed to double the threadmill mileage from Tuesday .


Tuesday was 4 km only .

Distance : 8 km
Duration of work out :approx 45 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil .

(19/12/05 and 20/12/05- Monday and Tuesday)

20/12/05-Tuesday-Slightly better

Still aching but less than Monday . Threadmill 4 km at slow pace and cycled 15 km , also at slow pace .

Distance : see above
Duration of work out :1 hour +
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing not normal during the run at threadmil coz the auto air freshener smell wasn't conducive for me .



19/12/05-Monday-Leg ache

Leg aches after the race . Every step hurts . Decided to just do a bit of activity at the gym and used the cross trainer . Wanted to use the Jacuzi as it was a good massager but the heat was not working , only normal temperature water so didn't use it .


Distance : 2 km
Duration of work out :15 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : o time used inhaler , breathing normal

(18/12/05-Sunday-Mizuno wave run -Head to head battle)

Here's a summary of my run :

1st km : Saw PM 8 at 1st km near the train station and overtook him , I didn't look back .

4th km : At the beginning of the double hill , PM8 overtook me
for a while

5th km : Downhill , I overtook PM8

8th km : Near Sultan Salehuddin u -turn , my stomach pain , 4 to 5 people started to overtook me as i slowed down , PM 8 also came by , I told him go ahead , i have lost the fight , my stomach pain .

9th km : I have some hope ,my pain subside , so at the down hill near Tugu Negara ,i on my turbo and go at 4 min per km pace downhill and overtook him , speed all the way .

10th km : One Chinese guy overtook me , not sure his name but he looked familiar. good thing it was not PM 8 . But i was afraid , i didn't dare to look back .

Last 100 m : Sprint all all the way to finish line untill face looking like want to "berak" , no looking back , scared people overtake me .

RESULT : 57th overall

How close were we :

My timing : 47 min 10 sec
PM 8 timing : 47 min 20 sec

10 secs apart !!

A tiring race and slow uphills with lactic acid !!


Distance : 10.1 km
Duration of work out :47 min 10 sec
Location : Padang Merbuk


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler just in case since its a race , breathing normal

(Friday-16/12/05-Run and cycle)

At gym : Ran on threadmill 5 km , almost 5 min per km plus pace .
Then cycled 15 km for 29 min 08 sec equivalent to 31 km/h pace , rpm average 101 .


Distance : 5 km run, cycle 15 km
Duration of work out :1 hour
Location : Gym @ California Fitness Mid Valley


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(14/12/05 & 15/12/05-Wednesday and Thursday)

Thursday- Dizzy Futsal

Suppose to go track but no time . Decided to join my friends for futsal . Didn't bring my football specs so couldn't play really well as I was wearing my everyday specs which was a bit looser .

Didn't go all out .

I think its ok not to go all out coz wave run this Sunday !


Distance : n-a
Duration of work out :45 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal





Wednesday- 11 km at gym


Distance : 11 km
Duration of work out :59 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : O time used inhaler , breathing normal

(11/12/05-Sunday morning -KLIM 1st leg circuit run) and evening Futsal

MORNING


5th place . 4 min 39 sec per km pace . Not enough power yet . 1st 2.3 km lap already too fast at 4 min 12 sec per km pace .


Conclusion : I have become slow coz if it was a 10 km run , I would have got only 46 min !!

Distance : 11.5 km
Duration of work out :53 min 35 sec
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing normal , but used as this is a race , just in case .


EVENING

Futsal with some friends

Distance : n-a-
Duration of work out :1 hour 25 min
Location : Kuchai


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing tiring and abnormal for the 1st 30 min but after that was OK .

(10/12/05-Saturday morning-My first mountain biking experience !!

I was afraid of leeches and falling . My friend took me to this trail , I used his bike . Its quite light . The downhills were the most dangerous thing I did this year !! As I went downhill , I remebered my friend telling me earlier the day before to be careful and don't fall .

I'm still alive !!


The conversation before this on Friday :

Me : Ok , I'll meet you tmw at 6 am .

Hangs up .

5 min later :

Me : I remembered you said got tiger ?
Friend : Don't worry , tiger all run away already .
Me : I'm afraid of leech .
Friend : It won't kill .




Distance : 16 km
Duration of work out :Approx 2 hour 15 min
Location : Semenyih


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(8/12/05-Thursday evening-Back to track)

After two months , decided to go to track again .Was excited about it , didn't see many people .

Menu :

800m - Warm up
400m - 3 quarter pace
400m - 50 m slow , 50 m fast
400 m - 80 % pace , 1 min 36 sec

4 km - Coach gave me set time of 16: 20 sec , I got 17 :08 . Got lashing from coach !! My 1st km was 3:56 , consecutive kms was approx 4 min 20 sec !!

400mx4 @ 2 min set time : Averaged 1 min 29 sec

Warm down : 800 m

Conclusion: Have lost pacing and experience on running on track and some speed .

Looking forward to beginning speed work again .


Distance : 8.4 km
Duration of work out :Approx 1 hour +
Location : Kg Pandan


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler , breathing abnormal before the 4 km run .

(7/12/05 and 8/12/05)

8/12/05-Thursday-Bukit Jalil


Long time didn't go Bukit Jalil , decided to go on that hilly route since Mizuno wave run ( which is hilly) is coming .



Distance : 13.5 km
Duration of work out :Approx 1 hour 10 min
Location : Bkt Jalil


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






7/12/05-Wednesday-not much time .

Ran a quick 5 km at gym coz no time .

Distance : 5 km
Duration of work out :Approx 26 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal

(5/12/05 and 6/12/05 -Monday and Tuesday)

6/12/05-Tuesday-Just gym

Did some weight trainning, eg sit up and hand muscles . Just cycled on stationary bike .


Distance : 21 km
Duration of work out :Approx 58 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






5/12/05-Monday-Lake Garden extreme trail .

Since Justin not around , i wanted to try out the extreme trail at Lake Garden . It was quite steep at certain areas . Approx 3.3 km per loop . I think I ran more than that including from Bkt Aman and back and also some longer modification of the route .

Distance : 12 km
Duration of work out :1 hour 12 min
Location : Lake garden extreme trail


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal


SUNDAY - WANTED TO RUN , BUT NO TIME , HAD TO MAKE WAY BACK TO KL FROM IPOH AND THEN ATTEND NEIGHBOUR'S WEDDING .

(2/12/05-3/12/05 , Friday and Saturday)

3/12/05-Saturday-Ipoh

Went back wife's hometown . Early morning run . No pollution .


Distance : 10.6 km
Duration of work out :Approx 1 hour
Location : Ipoh , Polo ground


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , breathing normal






2/12/05-Friday-Non smooth breathing at gym

Ran at gym . Breathing not really normal all the way but ran on . Less than 5 min per km pace .

Distance : 9 km
Duration of work out :44 min 12 sec
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler


THURSDAY - COULDN'T DO ANY WORKOUT COZ TO MUCH WORK AT OFFICE.

(29/11/05 and 30/11/05)-Tuesday & Wednesday

30/11/05-Wednesday-Run at gym

Didn't have enough time so decided to do a quick run on threadmill . Ran 5 km only .

Distance : 5 km
Duration of work out :Approx 25 min
Location : Gym


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler , 1st km breathing wasn't normal but after that was ok .






29/11/05-Tuesday-Run at Lake Garden Lake

Ran with Justin the lake loop . I was late and Justin started already . He was beginning his 3rd loop and so he completed more loops than me . i just had 4 loops .


Distance : 9.2 km
Duration of work out :Approx 55 min
Location : Lake garden lake


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

28/11/05-Monday morning -Run with Michael

This MORNING , had a slow run with Michael . I took him trhough my Tmn Desa route for the 1st time . It was polluted and full of cars at certain areas .A big bus honked us and gave us a scare !!

Distance : 10 km
Duration of work out :1 hour 10 min
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(24/11/05-27/11/05 , Thursday to Sunday)

27/11/05-Sunday -Help Shift and Gym

Afternoon , took things from ground floor to my friends new hse ( he is renting from me) to 5th floor .

8pm - Went to gym and run 7 km for 36 min .

Distance : 7 km
Duration of work out :36 min
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler but felt a bit asthmatic , nevertheless , controlled my breathing .






26/11/05-Saturday -REST

Walk about Bukit Bintang and ate Sarawak Laksa at Sarawak cultural shop .

Distance : 2 km
Duration of work out :Approx 1 hour
Location : Bukit Bintang


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler



25/11/05-Friday -Run with Justin

I was late and only started at 7 pm , Justin started first .
Some fartlegs at Lake Garden.


Distance : Approx 11 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Garden


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler






24/11/05-Thursday -Night Run

11pm to 12 midnight

Distance : 10 km
Duration of work out :Approx 1 hour
Location : Tmn Desa


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(22/11/05(Tuesday)-and 23/11/05(Wednesday)

23/11/05-(Wednesday)-Cycle at gym

RPM maintain average 90

Distance : 20 km
Duration of work out :Approx 1 hour
Location : California Fitness


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler







22/11/05(Tuesday)-Fartleg with Justin

Moderate speed on the flats , slow downhill and run fast uphill until,l out of breath .


Distance : Approx 12 to 13 km
Duration of work out :Approx 1 hour 10 min
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(21/5/05-Monday)-Futsal as a recovery exercise

Today leg aches a bit after Terry Fox run on Sunday . Decided to play futsal at 10 am . There weren't enough players . In the end , the rules changed to only score in the D .

A good active rest workout .


Distance : n.a.
Duration of work out :1 hour
Location : Sunway Extreme Park


# of times used
Asthmatic inhaler and remarks : 0 time used inhaler

(20/11/05)-BACK TO BLOGGING- TERRY FOX RUN !!

Its been 2 months since I last blogged due to being busy with work . I'm still running .

FROM NOW :

MY BLOGS WILL BE SHORT AND SWEET , NOT SURE IF READERS WILL LIKE IT BUT ITS MAINLY FOR MY REFERENCE .

Please do read anyway , I have no secret on my trainning



TERRY FOX RUN :


Position : Approx 6 or 7 th place over at least 300 over , but no prize since just for charity.

Average Pace : 4 min 12 sec per km pace


Distance : 5 km
Duration of work out :21 min 00 sec
Location : Lake Gardens


# of times used
Asthmatic inhaler and remarks : 1 time used inhaler ,its sort of a race and took inhaler just in case .

Noticed : Lots of Mat Sallehs !